Friday, September 13, 2013

Penne with Sausage

Who says sausage can't make an occasional appearance in a healthy meal? Certainly not me. Especially when it's organic chicken sausage. It's lower in sodium than pork sausage, and contains no nitrate or nitrites. Must be good! Don't let the long list of ingredients scare you off, this comes together quickly. The resulting dish tastes similar to one made with pesto ... that's because this contains ingredients in pesto, they're just not ground.

Directions: Heat a large pot of water to a rolling boil. Add penne pasta and cook per package directions. Drain when cooked.

Heat the olive oil in a large non stick skillet set over medium heat. Add the chopped onion, peppers, sun dried tomatoes, minced garlic and chicken sausages. Cook for several minutes, until the onion turns translucent and the sausage begins to brown. Add the wine or chicken stock and continue to cook for an additional minute or two. Reduce the heat to low. Stir in the Greek yogurt, along with 2 Tbs of the Parmesan cheese, and the basil and parsley.

Add the drained pasta to the vegetable and sausage mixture. Serve, topping each serving with some of the additional Parmesan and pine nuts.

Serves 3 - 4

Stealthy Cooking Tip: Basil is a health powerhouse. It's high in antioxidants, which means it's supports heart health and dealing with free radicals, important to help ward off cancer. It's also filled with antibacterials, meaning it's good for promoting the immune system. Finally, it's a great anti-inflammatory, so it promotes healthy digestion. Using fresh basil, instead of dried, means you get more of the healthy benefits of this herb.

Welcome to Stealth Cooking!

Stealth cooking started out 20 years ago. I was a vegetarian who married a meat and potatoes man. Over time, I've added small amounts of meat to my veggie diet, and lots of veggies to the meat-based diet. How? By stealthy cooking!

Using vegetables when unexpected, changing proportions on the plate, preparing foods in ways that are delicious enough for any palate! Plus, using small amounts of flavorful meats and spices so the taste for meat is fulfilled.

I was also concerned about my family's health. My husband had high cholesterol and high blood pressure. The kids were healthy, but I wanted them to stay that way! Initially, no one was excited about eating "healthy". They thought healthy food would taste bad.

So, I started out stealthy. I'd sneak healthy tidbits into meals. I'd replace small amounts of foods with healthier choices. Now, 20 years later, many meals are vegetable or grain based. We eat less fat, less salt, less sugar, no transfats, and still enjoy every meal. My husbands cholesterol and blood pressure are in the healthy range. The kids are still in a healthy weight range and live healthy life styles. Amazingly, everyone likes the food!

I've been encouraged to share my secrets, and my recipes ... so here they are! Look for stealthy cooking tips at the end of every recipe.

All text and images on Stealth Cooking are copyright M. Gilbert 2007-2017. All rights reserved.